Nutrition advice for Mother's Day

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I just returned from a family trip to Vancouver and while there, I was surrounded by four generations of wonderful women. My three vibrant aunts who are between 80 and 90 years of age, my wonderful sister and lots of girl cousins, my niece and my little great-niece - all of whom represent the best women I know.

So in honour of Mother's Day, I looked at what healthy nutrition/health advice I could learn from them.

My aunts are amazing. They have lived long and well, and one of the keys to their well being is an amazingly positive, optimistic attitude towards life. Although they have lived through some difficult times and have had their share of losses, they always see the glass as half full. They are also great cooks and although they don't cook much any more, they have passed along great eating habits and eating attitudes to their kids and grandkids. Family meals were always important and the families grew up with home-cooked, made-from-scratch foods that were full of healthy natural ingredients.

My sister is also a wonderful cook. And, over the years, as she raised her family, she cooked dinner most nights. They always have a big, full fruit bowl on the counter, start most dinners with a salad or soup, have stir fries but never deep fried foods, eat lots of fish and always a good breakfast. Yes, they do eat cookies and sometimes yummy desserts, but they are usually saved for company. As she has gotten older, she has been taking vitamin D daily (recommended for most people over 50). Calcium is also a concern for women and my sister has at least one glass of milk daily, loves yogurt and eats cheese from time to time. She also takes a calcium supplement when she thinks her intake is low.

My niece became much more interested in cooking after the birth of her daughter. Married to a great cook, they always had good meals but during her maternity leave, the cooking duties shifted to her and she's doing a delicious job with it. As a 30-something woman, her needs are a little different from her mom's. Calcium and D are equally important for women of all ages so milk and yogurt are on her menu as well. Iron is the nutrient that young women need in great amounts - 18 mg per day. It's best sources are liver and red meat, but since they are not on my niece's menu very often., looking for alternate sources is important. Fortified cereals for breakfast (with a vitamin C rich food - orange, grapefruit, berries, kiwi for better absorption), beans and lentils more frequently, a trail mix with dried fruit, nuts and seeds all help. She takes a folic acid supplement which is recommended for all women in childbearing years to help prevent the risk of Neural Tube Defects in babies.

And as for my charming little great-niece, she loves to eat and both her parents make sure that she is eating pretty healthy foods. Having meals with them, I never hear them say "You have to eat - it's good for you," or any other remarks about how much or what she's eating. So far, she eats what's put in front of her and I think she's off to a good start.